1 00:00:00,000 --> 00:00:02,569 (upbeat music) 2 00:00:05,366 --> 00:00:07,101 - Alright, welcome, my friends. 3 00:00:07,101 --> 00:00:10,771 Let's begin with the left hand on the heart, 4 00:00:12,493 --> 00:00:15,729 the right hand right down on the belly. 5 00:00:18,518 --> 00:00:22,556 Five minute break to chill out, to calm the nervous system, 6 00:00:22,556 --> 00:00:24,758 and to find what feels good. 7 00:00:24,758 --> 00:00:28,061 Take a deep breath in, maybe close your eyes here, 8 00:00:28,061 --> 00:00:29,610 (inhales) 9 00:00:29,610 --> 00:00:32,766 and on your exhale, really relax the shoulders. 10 00:00:32,766 --> 00:00:34,718 (exhales) 11 00:00:34,718 --> 00:00:37,237 And then choose to give the thinking mind a break here 12 00:00:37,237 --> 00:00:39,940 for five minutes as you inhale deeply 13 00:00:39,940 --> 00:00:42,303 (inhales) 14 00:00:42,303 --> 00:00:45,646 and use the exhale to relax your shoulders. 15 00:00:45,646 --> 00:00:47,735 (exhales) 16 00:00:47,735 --> 00:00:50,100 Alright, on this one really breathe into your hands here 17 00:00:50,100 --> 00:00:54,021 so fill up with breath, big inhale, 18 00:00:54,021 --> 00:00:55,816 (inhales) 19 00:00:55,816 --> 00:00:59,126 and exhale, relaxing the shoulders. 20 00:00:59,126 --> 00:01:00,457 (exhales) 21 00:01:00,457 --> 00:01:02,196 Awesome, I already feel relaxed. 22 00:01:02,196 --> 00:01:03,897 Bring the left hand to the earth, 23 00:01:03,897 --> 00:01:07,758 sweep the right fingertips all the way up and over, 24 00:01:07,758 --> 00:01:10,274 big side body stretch here. 25 00:01:10,274 --> 00:01:13,273 You can find soft easy movement here in the shoulders 26 00:01:13,273 --> 00:01:17,544 if it feels right, checking in with the head, the neck, 27 00:01:17,544 --> 00:01:21,248 take a deep breath in (inhales) and then exhale, 28 00:01:21,248 --> 00:01:24,318 brings you back to center, right hand comes to the ground 29 00:01:24,318 --> 00:01:27,487 and big inhale, just sweep the left fingertips 30 00:01:27,487 --> 00:01:32,259 all the way up and over, feeling it out, 31 00:01:32,259 --> 00:01:36,396 stretching the side body, and paying attention to the 32 00:01:36,396 --> 00:01:39,433 shoulder, the head, the neck. 33 00:01:39,433 --> 00:01:42,135 (exhales) 34 00:01:42,135 --> 00:01:44,938 Great, take one more big inhale here 35 00:01:44,938 --> 00:01:49,176 and then use your exhale to come all the way back to center. 36 00:01:49,176 --> 00:01:52,703 Awesome, let's come to lie flat on our backs here, 37 00:01:52,703 --> 00:01:55,966 breathing mindfully, nice conscious breath, 38 00:01:55,966 --> 00:01:58,552 even as you transition here. 39 00:02:00,153 --> 00:02:01,839 And right as you come down, 40 00:02:01,839 --> 00:02:05,726 make sure that you tuck the chin to the chest 41 00:02:05,726 --> 00:02:07,491 just a little bit to find length in the neck, 42 00:02:07,491 --> 00:02:09,827 just lots more into the neck and shoulders, 43 00:02:09,827 --> 00:02:12,532 and then bend the knees, bring the feet up to the mat, 44 00:02:12,532 --> 00:02:15,703 so you can find a nice support in the lower back. 45 00:02:15,703 --> 00:02:17,971 So you might even lift your tail 46 00:02:17,971 --> 00:02:22,109 and just snuggle your lower back into the mat. 47 00:02:23,056 --> 00:02:25,022 Great then snuggle your shoulder blades 48 00:02:25,022 --> 00:02:28,735 underneath your heart space as if you were trying to 49 00:02:28,735 --> 00:02:33,038 do a heart opener here, so nice, open chest. 50 00:02:33,038 --> 00:02:35,507 So we have long neck, lower back supported, 51 00:02:35,507 --> 00:02:37,709 and nice open chest. 52 00:02:37,709 --> 00:02:38,423 Wonderful. 53 00:02:38,423 --> 00:02:42,614 Then take your arms out, Texas T, and try to maintain 54 00:02:42,614 --> 00:02:45,450 all of these things, open chest, long neck, 55 00:02:45,450 --> 00:02:47,282 and lower back flushed with the mat, 56 00:02:47,282 --> 00:02:50,285 as you lift one knee up and then the other. 57 00:02:50,285 --> 00:02:54,476 Inhale in, exhale, allow the legs to 58 00:02:54,476 --> 00:02:57,946 gently fall to the left and try to keep your right shoulder 59 00:02:57,946 --> 00:02:59,381 on the ground here. 60 00:02:59,381 --> 00:03:02,351 Big stretch, you can take the left hand to the top 61 00:03:02,351 --> 00:03:05,787 of the right thigh, you can also turn to rest 62 00:03:05,787 --> 00:03:10,192 on the right ear, breathing deep. 63 00:03:10,192 --> 00:03:13,362 (inhales and exhales) 64 00:03:15,322 --> 00:03:18,926 And then slowly bringing it back through center, 65 00:03:18,926 --> 00:03:20,727 nice mindful breathing, 66 00:03:20,727 --> 00:03:21,562 (inhales) 67 00:03:21,562 --> 00:03:22,796 even in the transitions, 68 00:03:22,796 --> 00:03:25,199 find that connect with the lower back again, 69 00:03:25,199 --> 00:03:28,702 that openness through the chest, that long, beautiful neck, 70 00:03:28,702 --> 00:03:31,538 inhale, exhale, over to the right. 71 00:03:33,007 --> 00:03:35,872 Allow the legs to grow heavy here, 72 00:03:35,872 --> 00:03:39,719 try to keep your shoulders anchored to the earth, 73 00:03:39,719 --> 00:03:40,884 oh yeah. 74 00:03:40,884 --> 00:03:44,121 Right hand comes to the top of the left thigh maybe, 75 00:03:44,121 --> 00:03:47,524 and maybe we turn to rest on the left ear. 76 00:03:47,524 --> 00:03:49,359 Breathing into the belly. 77 00:03:49,359 --> 00:03:52,963 (inhales and exhales) 78 00:03:52,963 --> 00:03:55,933 Close your eyes or soften your gaze. 79 00:03:55,933 --> 00:03:59,836 (inhales and exhales) 80 00:03:59,836 --> 00:04:04,207 And then slowly unravel, bring it back. 81 00:04:04,207 --> 00:04:05,742 Awesome work. 82 00:04:05,742 --> 00:04:08,211 Slowly lower the feet to the ground. 83 00:04:08,211 --> 00:04:10,047 We're gonna bring the fingertips to interlace 84 00:04:10,047 --> 00:04:12,349 behind the tail for a bridge pose, 85 00:04:12,349 --> 00:04:15,315 so you'll bring your fingertips to 86 00:04:15,315 --> 00:04:18,757 about where the heels meet and then from there 87 00:04:18,757 --> 00:04:21,261 we'll press in the feet, lift the hips up high, here we go. 88 00:04:21,261 --> 00:04:24,498 Snuggle the shoulder blades in, interlace the fingertips, 89 00:04:24,498 --> 00:04:26,697 and lift the hips up, 90 00:04:26,697 --> 00:04:29,669 long, beautiful spine here 91 00:04:29,669 --> 00:04:32,539 as you squeeze the inner thighs together 92 00:04:32,539 --> 00:04:35,342 and just imagine length in the spine. 93 00:04:35,342 --> 00:04:36,276 Nice and long. 94 00:04:36,276 --> 00:04:39,146 So the knees are reaching towards the front edge, 95 00:04:39,146 --> 00:04:42,849 the sits bones are reaching towards the backs of the knees, 96 00:04:42,849 --> 00:04:45,886 take one more breath here, just look straight up 97 00:04:45,886 --> 00:04:49,635 or close your eyes, chest to chin 98 00:04:49,635 --> 00:04:51,758 and chin towards the sky. 99 00:04:52,970 --> 00:04:53,804 Wonderful. 100 00:04:53,804 --> 00:04:57,441 Release everything and nice and slow articulating 101 00:04:57,441 --> 00:05:01,612 through the spine as you come all the way back down. 102 00:05:02,736 --> 00:05:03,570 Beautiful. 103 00:05:03,570 --> 00:05:05,138 From here we'll walk the feet together, 104 00:05:05,138 --> 00:05:08,341 open the knees wide, Supta Baddha Konasana 105 00:05:08,341 --> 00:05:11,444 and you're just gonna rock the head gently side to side, 106 00:05:11,444 --> 00:05:13,987 ear to ear, getting a little massage in the back of 107 00:05:13,987 --> 00:05:18,158 the neck, the head rather, stretching through the neck. 108 00:05:20,620 --> 00:05:24,090 And then take the deepest breath you've taken all day. 109 00:05:24,090 --> 00:05:25,625 Nice big inhale in. 110 00:05:25,625 --> 00:05:26,750 (inhales sharply) 111 00:05:26,750 --> 00:05:29,296 Then long breath out, relax your shoulders. 112 00:05:29,296 --> 00:05:31,231 (exhales sharply) 113 00:05:31,231 --> 00:05:33,500 Left hand comes back to the heart, 114 00:05:33,500 --> 00:05:35,902 right hand back to the belly, 115 00:05:37,304 --> 00:05:38,238 and we rest. 116 00:05:38,238 --> 00:05:40,440 (exhales sharply) 117 00:05:43,380 --> 00:05:45,983 (upbeat music)